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WorkoutAerobic - Preparation Work
Ability Level:USS Pre-Senior Level
Course:SC Meters
Duration:90 Minutes
AuthorSteve Smith
Submitted By:Steve Smith
Email: steves@btinternet.com
Club:Wootton Bassett Otters
Club/Author Info:
Small Swimming Club in England, with ambitions

Set Category Set Description Set Intervals
200m f/c (Fly Legs)
150m bk
150m alt bk / f/c legs

12 x 50m fly to f/c

15s rest
200m 'easy bk'

Main Set
12 x 100m - building pace on each length (conentration on turns & finish)
20s rest between 100m's
Drill Set
8 x 100m breaststroke - 1l kick, 1l pull, 1l drill, 1l full
20s rest between 100m's
8 x 75m im (no fly)

30s rest between 75m's
12 x 50m f/c - build pace on 50m
1 to 3 hold pace for 4th
5 to 7 hold pace for 8th

15s rest
Kick Set
400im kick broken every 100m for 10s

10s rest between 100s
100m own choice warm down

Total = 5000 SC Meters

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